WOD 10.09.19

Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60

Accessory work
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
12 V-Ups or Ab Mat Sit ups


Hip Opener Drill
Banded Scarecrow

Accessory work
Every minute, on the minute, for 20 minutes (4 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Banded Good Mornings
Minute 3 – 30-Second L-Sit (accumulated time)
Minute 4 – 10 Supine Ring Rows

For time:
50 Calories of Assault Bike (or Rowing)
50 Dumbbell Box Step-Overs

WOD 10.03.19

12-Minute Mobility for Hip Hinge Day

Followed by…

Two sets of:
Single-Arm Ring Row x 5 reps each arm
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Band Pull-Throughs x 10 reps
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds


Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

WOD 10.02.19

Wall Slides x 10
Pec Activation

Followed by…

Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Single-Leg Glute Bridges x 10 each leg
Station 3 – Dead Bugs x 10-12 reps


Accessory Work
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each arm
Station 2 – Landmine Row x 6-8 reps each arm
Station 3 – Hollow Rocks or Hold x 60 seconds

Three rounds for time:
18 Kettlebell (or Dumbbell) Push Press
18 V-Ups or Ab Mats
18 Push-Ups

WOD 10.01.19

Thoracic Iso Holds
Banded Romanian Deadlifts x 15 reps
Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:
Kettlebell Swings (or Kettlebell Snatches) x 10-15
Burpees x 3
Rest 30 seconds


For time:
Row 1000 meters

Rest until relatively recovered, and then…

Accessory work
Two sets of:
Bulgarian Split Squats x 8 reps
immediately followed by…
Dynamic Bulgarian Split Squats x 12 reps
Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts
Ab Wheel Rollouts x 8 reps
Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.